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Kidney beans raw vs. Crab stick — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and crab stick

  • Kidney beans raw is higher in copper, folate, iron, fiber, manganese, vitamin B1, potassium, and magnesium, yet crab stick is higher in selenium and vitamin B12.
  • Kidney beans raw covers your daily copper needs 103% more than crab stick.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Kidney beans raw vs Crab stick infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +225.6%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +1462.2%
Contains more IronIron +2002.6%
Contains more CopperCopper +2893.8%
Contains more ZincZinc +745.5%
Contains more PhosphorusPhosphorus +44.3%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +9181.8%
Contains more SeleniumSelenium +596.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +1663.3%
Contains more Vitamin B2Vitamin B2 +173.8%
Contains more Vitamin B3Vitamin B3 +232.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more Vitamin KVitamin K +4650%
Contains more FolateFolate +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more ProteinProtein +209.4%
Contains more FatsFats +80.4%
Contains more CarbsCarbs +300.1%
Contains more OtherOther +69.5%
Contains more WaterWater +535.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -44.4%
Contains more Poly. FatPolyunsaturated fat +219.6%
Contains more Mono. FatMonounsaturated fat +329.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Crab stick
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kidney beans raw Crab stick DV% diff.
Copper 0.958mg 0.032mg 103%
Folate 394µg 0µg 99%
Fiber 24.9g 0.5g 98%
Iron 8.2mg 0.39mg 98%
Manganese 1.021mg 0.011mg 44%
Vitamin B1 0.529mg 0.03mg 42%
Potassium 1406mg 90mg 39%
Selenium 3.2µg 22.3µg 35%
Protein 23.58g 7.62g 32%
Vitamin B12 0µg 0.57µg 24%
Magnesium 140mg 43mg 23%
Zinc 2.79mg 0.33mg 22%
Sodium 24mg 529mg 22%
Vitamin B6 0.397mg 0.13mg 21%
Phosphorus 407mg 282mg 18%
Vitamin K 19µg 0.4µg 16%
Vitamin B5 0.78mg 0mg 16%
Carbs 60.01g 15g 15%
Calcium 143mg 13mg 13%
Calories 333kcal 95kcal 12%
Vitamin B2 0.219mg 0.08mg 11%
Vitamin B3 2.06mg 0.62mg 9%
Cholesterol 0mg 20mg 7%
Vitamin C 4.5mg 0mg 5%
Choline 13mg 2%
Polyunsaturated fat 0.457g 0.143g 2%
Fructose 0.62g 1%
Fats 0.83g 0.46g 1%
Monounsaturated fat 0.064g 0.275g 1%
Starch 3.5g 1%
Net carbs 35.11g 14.5g N/A
Sugar 2.23g 6.25g N/A
Vitamin E 0.22mg 0.17mg 0%
Trans fat 0g 0.008g N/A
Saturated fat 0.12g 0.216g 0%
Tryptophan 0.279mg 0.075mg 0%
Threonine 0.992mg 0.285mg 0%
Isoleucine 1.041mg 0.23mg 0%
Leucine 1.882mg 0.607mg 0%
Lysine 1.618mg 0.707mg 0%
Methionine 0.355mg 0.261mg 0%
Phenylalanine 1.275mg 0.26mg 0%
Valine 1.233mg 0.286mg 0%
Histidine 0.656mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Kidney beans raw
12%
Crab stick
Minerals Daily Need Coverage Score
130%
Kidney beans raw
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 505mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.096g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $10.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.